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Dumbbell Forward Lunge Triceps Extension

Dumbbell Forward Lunge Triceps Extension

The Dumbbell Forward Lunge Triceps Extension is a compound exercise that targets multiple muscle groups in your body, including your triceps, quadriceps, hamstrings, glutes, and core. It is an excellent exercise for individuals looking to strengthen their upper body and lower body simultaneously. To perform this exercise, you will need a pair of dumbbells. Start by holding the dumbbells in each hand, with your palms facing inwards, and stand in an upright position with your feet hip-width apart. Take a step forward with your right foot, ensuring that your knee is directly above your ankle, and lower your body into a lunge position. As you lunge forward, simultaneously extend your arms straight back, keeping them close to your body and bending at the elbows. Your upper arms should remain stationary throughout the movement, with only your forearms moving. Pause for a moment in this lowered position, engaging your triceps muscles, and then return to the starting position by pushing off your right foot and bringing your left leg forward. Repeat the movement for the desired number of repetitions, and then switch sides by lunging forward with your left foot. This exercise can be performed with variations such as alternating lunges or stationary lunges, depending on your fitness level and preference. Incorporating the Dumbbell Forward Lunge Triceps Extension into your workout routine can help increase upper and lower body strength, improve balance and stability, as well as enhance your overall muscular endurance. Keep in mind that it is essential to maintain proper form and start with lighter weights to ensure safety and effectiveness.


  • Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing inwards.
  • Take a big step forward with your right foot, keeping your back straight, and lower your body into a lunge position. Your front knee should be bent at approximately 90 degrees and your back knee should be hovering slightly above the ground.
  • While in the lunge position, extend both arms fully overhead, keeping your elbows close to your ears.
  • Pause for a moment, then slowly lower the dumbbells back down to the starting position, keeping your arms fully extended.
  • Push through your front heel to bring your right leg back to the starting position.
  • Repeat the lunge and triceps extension on the opposite leg.
  • Alternate between legs for the desired number of repetitions or time.
  • Remember to engage your core muscles throughout the exercise and maintain proper form.

Tips & Tricks

  • Focus on engaging your core throughout the entire movement.
  • Maintain a stable stance by keeping your feet shoulder-width apart.
  • Keep your chest lifted and your shoulders back and down to avoid straining the neck and upper back.
  • Control the movement by slowly bending your knees and lowering your body into a lunge position.
  • Exhale as you extend your arms and raise the dumbbells behind your head, targeting the triceps.
  • Avoid locking your elbows at the top of the extension to maintain tension on the triceps.
  • Gradually increase the weight of the dumbbells as you progress to challenge your muscles.
  • Perform the exercise in a smooth and controlled manner, avoiding any jerking or swinging motions.
  • Incorporate variations such as alternating lunges or adding a pulse at the bottom of the lunge to keep your workouts dynamic.
  • Ensure proper nutrition and hydration to support muscle recovery and growth.

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